1, head:
The head needs to stand upright and pull up slightly, indicating that it is condescending and eyeing. Baihui point on the top of the head has the meaning of contraction, and the face is relaxed and quiet. Seeking health can make the upper eyelids droop from the outside, the eyes converge, and the mind does not overflow; An attacker can keep his eyes fixed on the front. The nose can breathe and the mouth closes naturally. The ear should concentrate on listening.
2. Neck:
The chin is retracted, the cervical vertebra is slightly upright backward, and the neck is vertical, straightening the physiological curvature formed the day after tomorrow.
3. Shoulder:
The shoulder is required to relax naturally, avoid arching upward, and then support outward to relax the shoulder tendon outward, and at the same time, the shoulder is slightly rotated inward, and the clavicle is slightly extended forward and abduction.
4. Elbow:
Elbows are supported to the left and right, and the elbows should be slightly lower than the shoulders in space.
5. Wrist:
The fingers are open and the palms are slightly concave, indicating that the tendons on both sides of the wrist are naturally stretched, and the ligaments on the wrist and palm are naturally slightly tight. The spatial position of the wrist should be on the same slope as the shoulder and elbow when viewed from the side.
6, chest:
The chest is slightly retracted, the chest muscles are not tense, the chest and abdomen are relaxed, and the sternal xiphoid process is lowered.
7. Step back:
The two blades are opened left and right, and the kyphosis extends upward at the same time to adjust the physiological curvature of the spine.
8. Waist:
The waist should be upright, the lumbar spine should be straight and upright, the hips should be adducted, and the whole spine should be upright, and the sacrum should be drooping. It is forbidden to retract forward.
9, crotch:
The vertical line on the outside of the upper body should not be aligned with the hips, and the upper body should fall on the inside of the hips.
10, knee:
When the toes touch the ground, the center of the foot is empty, which makes the spring feel upward. The heel touches the ground, and the weight of the whole body is borne by the palms and toes. Knee bends but not toes, the front side of the knee is raised and the tarsal bone is retracted to avoid the simple downward pressure of body weight caused by simple downward bending of the knee.
Advantages of practicing mixed pile:
1, balance the body
Mixed pile practice needs to keep the balance of the body, which is helpful to enhance the coordination and balance of the body.
2. Enhance muscle strength
By maintaining a certain posture, the mixed pile can mobilize all muscles, especially the leg and core muscles, thus enhancing muscle strength.
3, internal tone breathing
Mixed pile emphasizes the coordination of breathing and movement, regulates breath and improves breathing mode.
4. Calm down.
As a static movement, mixed pile helps to calm the mind, relieve the pressure and improve the concentration.
5, easy to learn and practice
The action of round pile is relatively simple, suitable for people of all ages and constitutions, and can be practiced anytime and anywhere.